Low Sodium Baked Beans on Toast
Transform your breakfast or brunch routine with this wholesome and flavorful recipe for Low Sodium Baked Beans on Toast—a heart-healthy twist on a timeless British classic! Made from scratch using tender navy beans simmered in a rich, tangy tomato-based sauce flavored with smoked paprika, mustard powder, and a touch of honey, this dish eliminates the excessive sodium found in traditional canned varieties without compromising on taste. Served over hearty slices of toasted whole grain bread and garnished with vibrant fresh parsley, every bite is packed with nutrition and comfort. Perfect for meal prep, this low-sodium, high-fiber recipe is ideal for those seeking a healthier alternative to their favorite comfort food, all while enjoying its satisfying homemade appeal.
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Recipe Information
Ingredients
- 1 cup dried navy beans
- 1 tablespoon olive oil
- 0.5 cup onion
- 2 cloves garlic
- 1 cup diced tomatoes
- 2 tablespoons tomato paste
- 1.5 cups water
- 1 tablespoon apple cider vinegar
- 2 tablespoons honey
- 1 tablespoon Worcestershire sauce
- 1 teaspoon smoked paprika
- 0.5 teaspoon mustard powder
- 0.5 teaspoon black pepper
- 4 slices toasted whole grain bread
- 2 tablespoons fresh parsley
Instructions
Rinse and soak the navy beans in water overnight or for at least 8 hours.
Drain and rinse the soaked beans, then transfer them to a pot. Add enough water to cover the beans by about an inch and bring to a boil.
Reduce the heat and let the beans simmer for about 45 minutes, until they are tender. Drain and set the beans aside.
In a large saucepan, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
Add the minced garlic to the saucepan and cook for another minute, until fragrant.
Stir in the diced tomatoes, tomato paste, and water. Mix well to combine.
Add the apple cider vinegar, honey, Worcestershire sauce, smoked paprika, mustard powder, and black pepper to the tomato mixture. Stir to blend all the ingredients.
Add the cooked navy beans to the saucepan and stir to coat them in the sauce.
Reduce the heat to low and let the beans simmer, uncovered, for about 30 minutes, stirring occasionally.
While the beans are simmering, toast the whole grain bread slices until golden brown.
Once the beans have thickened and are well-coated in the sauce, remove them from the heat.
Serve the warm baked beans over the toasted bread slices.
Garnish with freshly chopped parsley before serving.
Nutrition Facts
Calories |
1402 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.8 g | 29% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1138 mg | 49% | |
| Total Carbohydrate | 245.1 g | 89% | |
| Dietary Fiber | 47.7 g | 170% | |
| Total Sugars | 63.8 g | ||
| Protein | 66.9 g | 134% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 648 mg | 50% | |
| Iron | 21.0 mg | 117% | |
| Potassium | 4383 mg | 93% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
